Morning weight
186.2 (21.5% BF)... whohooo... excited about that 21.5... lowest morning body fat... and a low weight to go with it so it isn't some water trick (I hope)...
My scale measures electrical resistance... and hydration plays a part in the reading... +- 2-3%
Not as nice of a ballance as yesterday where I was 38,38,24...
Ran 6 miles on trail in Rocky River... By river... very very scenic... with this guy at work that is in a running club.. he invited me. There were 4 pretty challenging hills... the pace was nice and slow and I felt really good no pain the who run... I had some left at the end...
We took a couple of short breaks to stretch at the top of some hills...
I have to say that 15K in 13 weeks seam alot more do-able...
Oh and my running watch arrived... so from now on I can time myself... bad news.. I learned the mile markers in the park are only +- a tenth of a mile... not accurate... oh well...
oh and I went to the gym at lunch to do the sauna (didn't know I was running later)... and after the sauna I was 185... which suprised me... I ate so much today I am sure I will be 187 tomorrow morning... but we will see..
urg... my Iron man watch with USB link arrived yesterday... I was pumped... got it out to mess with it a bit... and the start/spliit button doesn't work... URG...
Oh well...
186 morning weight 22% BF suprised I went down (only .2 not significant in terms of my scale... )... I had a salty dinner... good deal...
Really going to rest today... give my body a break... will run a bit tomorrow and do pushups... situps... Sunday will be a break... as well...
I Ordered a replacement watch for the running watch that came broke... the company is paying the shipping back to them... fair enough... so this upcomming weekend I can time my run more exact.
Sat ran 3.3 in 29 minutes... checked time in my car... 5:35... walk to start... (about 50 yards accrose parking lot)... finish then jog back to my car to get the time 6:05... so I figure 29 minutes... +- 30 seconds... either way... <30 on a hilly 3.3... so I if I run 9:00 miles in my 5k coming up I will break 28 which is what I am aiming for...
I a pretty happy with that run... could have went a bit quicker but I sprinted up one of the hills and had to walk for 50 yards to catch my breath... if I would have done that more steady I would have shaved a bit of time off my total... I also could have run a bit quicker through some of the slighlt downhill sections without getting anymore winded...
I had a little heal soreness in my left leg that night... and a bit in the morning... once it loosend up it went away... took sunday off.. but had a 185 morning weight... ate/drank too much (3400 cals) and had a 188 monday morning weight... I know I have a bit of water in there and I am a bit constipated so... I am probably more like mid 186... I drank a few beers in celebration of a baptism at lunch... and a couple at nite with my family morning the loss of another family member. All in all it was quite a day!
Minor setback... over ate yesterday... ate mexican and drank too much beer...
I went over my cousin's house to see his widow as a bunch of family were gathering to support her. Had some more beer...
Will run today... liquid 500 cal lunch (try to clear out some of the bulk from yesterday)... my stomach is still full...
It is a setback but not one I can't get over... oh well... from 185 to 192 in 2 days is quite a waste of work... but I figure once this massive bollus clears my system I will be 187-188 and then I can get back to work at achieiving 185.
I need to steer clear of beer for a couple few days...
I am interested in seeing how my heel is today after two days of rest...
I figure I am soo bloated I will try a bit of speed work today and then hit the sauna to drop a bit of this water weight... chest & back are pretty stiff from yesterday weight lifting...
I may hit the gym twice tomorrow... (wake) --> Gym... to try to relax...
did my 4 miles throught the park... felt really strong... If my achilles wasn't so tight I would have really opened it up the last mile... I felt really really good. climbed the one hill and my legs recovered before my HR... and breathing... I was happy about that... didn't have one moment of dead legs. I am definitely going to keep the HIIT in my workout routine... it made me feel like I was crawling today...
I really want to get to a football field or a soccer field to do my HIIT... I really want to sprint the straights and walk or jog the short sides... there is a bootcamp style workout I can join at my health club next month were they are going to be doing plyometrics... I might join that especially if I can have a whole week of pain free running!!!
back to 188... a bunch of fiber... and the mass of mexican food has passed... I gained a bit but not too much...
two days of heavy drinking and being in smokey bars... mourning... and commiserating with my cousins... hasn't done too much damage... I realized today I didn't eat dinner yesterday... bad nutrition over past couple days...
I am sure my workout today will be difficult. I am nervous about my achilles... I think I will lift and hit the eliptical today... do some stretching... my hamstrings and lower back are pretty tight... I need to do some stretching today.
I might work in a second session tonight... like a short run...
Saturday I am going to hit some trails and cut the grass! I love beer... but I am really starting to loath alcohol... I think I am going to go alcohol free from now until my 5k... except for O'Douls... 1 or 2 of those will be ok... it's like .4% by volume... so it takes 7 O'Douls to be somewhere near drinking 1 real beer...
Excercise and the clarity it brings is so much more intoxicating than alcohol...
I also read the book of Romans (bible) yesterday and it really has me thinking. I have been ignoring my loss of faith and need to address that and resolve that issue. I either need to commit to having no faith... or commit to trying to rebuild it. Health... mind... body... soul...
just wanted to drop in and say, its great that you are turning your life around. It's good to see what exercise has done for you (mind and body). very insirational. keep up the good work.
Ok had to run some today.. no pain (good)... I warmed up and did about 10 minutes of stretching... didn't do enough post workout stretching...
Ran a mile on the treadmill 7:09 ... my best time yet... I did 7:29 a few weeks ago. but the 7:29 was with no incline... i did 7:09 with a 1.5% grade...
I also lifted for a bit did bench press, lat pull downs... low row... military press... hammer curls... sholder shrugs... was trying to hit as many muscles as I could in the short amount of time I had...
left the gym at 187... I dropped almost 2 pound oh H20 in that hour...
ok I did the trails around the lake and it is 3.4 miles.. I ran it in just over 29... I felt like I was going at 75%... there were alot of short hills... up and down... up and down...
I have decided I am not going to go and log all the food I ate over the past two days... I am going to put it behind me... 2 weeks until my 5K... I am running 3 miles around hilly course at about 8:30 pace... and feeling pertty comfortable. I am sure I could go a bit faster.
I need two weeks of good eating... I want to be 185 or 186 by raced day.
188 morning weight... ok... baseline established... 186 by Sunday... 185 next wed... then eat enough to maintain until my race on sat... then start really attacking 180...
10x3 of (name?)... hang from this thing you put your forarms on.. then pull knees up to chest... (If you know that this is called let me know)...
did 2 reps in my second set where you keep you legs straight and pull them up so your body makes an "L" but I knew I wouldn't be able to complete the 3rd so I went back to just pulling my knees up to my chest.
5 min eliptical
10x2 of those hangy knee raise things again
stetching 15 minutes
sauna 25 minutes (3 sessions separated by a quick cold shower)
Left gym at 186
-------- went home and treated myself to one O'Douls ----------
Morning weight 185 & 18.5% BF strange... my nite weight at home was 187 & 20.5% BF after the O'Douls and a big glass of water... and a big glass of Crystal Light... interesting... 8/3 I was 186 and 21.5% BF and that was my best morning BF...
Just a bit of soreness in my chest... and a tiny bit of soreness in my very low stomach..
I should have taken some before pictures back at the end of june... but in 6 weeks I really am seeing my body begin to change... and I really have only dropped about 9 lbs... But my chest looks masculine... first time I can remember in my life that I have a chest that has the resemblence pecs and not prepubesent man boobs.
My arms and shoulders are really toning up... I noticed that I have lost a bit of subcutaneous fat off my arms... especially on the tricept size near the arm pit... I can see more than one muscle in my shoulder...
My back and lats are looking toned... I couldn't see them before now I can see some muscle definition...
My legs are getting toned from all the running... they don't look as flabby right above the knee...
Stomach still is really flabby... but hey I still have 18 pounds to go...
The real evidence... when I put on my suit this weekend... I put on my usual ecrew (color) shirt that goes well with it... and the kneck was tight! after a bit it loosened but it normally has a finger or two of space... this time it buttoned snug.
-------------------------------------
I feel great! I am getting stronger... I can't wait for my Nov doc appt. being at my goal weight of 168 is very possible by then...and definitely 175... I will see him for the first time at a wieght that isn't medically considered obese!
oh one more thing... if I hit the scale 186 or lower tomorrow I update my signature...
I did some research on BP meds yesterday and at the very least I need to get off the diaruetic and beta-blocker... if my doc and I see the bp go back up then we can try some other types of drugs... but no way I am going to run a marathon on a diaruetic... and the beta-blocker has to be affecting my performance... throttling my heart rate...
I get a pword for my online medical records in 5-10 days... and with that the ability to leave my doc email... so I will send him my plan along with my physical activity for the last 2 months... should be enough info to get him thinking and have a legit answer for me come nov... hey he may even suggest I come in earlier to change my meds... (who hoo that would be awesome).
1.) 3:30 (8:45)
2.) 3:22 (8:25)
3.) 3:32 (8:50) stiches slowed a bit
4.) 3:23 (8:28) still fighting the stich... but starting to feel my stride
5.) 3:12 (8:00) nice steady lap... with 50 yard all out finish...)
Total 17:01 (8:30)
I figure without the final sprint I would have still been under 3:20 on that final lap. I felt like I was really moving on that lap.
I am glad I took those splits... it really shows me the difference between 8:00 and 8:45. I really took it easy on that first lap. I can run about that speed for a good while... I figure I will aim my 5k at 8:40 pace. Which is 26:52. So if I get my 5k under 27 minutes I will be happy.
